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CrossFit Overton – CrossFit

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Metcon (Time)

Workout

WARM-UP

1 ROUND

100m Run

5 DB Power Cleans

5 DB Push Press

5 Kipping Swings

5 Hanging Knee Raises

5 Wall Balls

5 DB Thrusters

BENCHMARK WORKOUT

“12 DAYS OF NCFIT”

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

(Score is Time)